Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimGood

In the 31 days ending Jan 31, 2005:

activity

time

miles

Square dancing

14:05:00

run

8:02:31

59.0

(8:11)

94.95

(5:05)

walk

3:44:59

14.35

(15:41)

23.09

(9:45)

bike

2:55:32

orienteering

1:32:46

5.28

(17:34)

8.5

(10:55)

255

15 /

21c

71%

racewalk

49:55

4.0

(12:29)

6.44

(7:45)

XC ski

44:43

3.0

(14:54)

4.83

(9:16)

Total

31:55:26

85.63

137.81

255

15 /

21c

71%

averages - sleep:7 weight:173.4lbs

3:15

0:00

» now

Monday Jan 31, 2005 #

Square dancing (dbd) 30:00 [1]
weight:174lbs shoes: other

At Butch's DBD 7:45-9:45.

walk 14:51 [1] 0.75 mi (19:48 / mi)
shoes: other

Getting lazy again. To much ice to run, all the melted snow had refrozen into sheets of ice. I was going to bike indoors but paid bills and edited pictures instead. Both needed to be done for tues. Walk was taking the bills to the mailbox and the rents to their receivers. Most of it was down the street to Storage USA. Think I made the right decision not to run. It was very icy.

Sunday Jan 30, 2005 #

run (snow, road) 31:39 [3] 4.0 mi (7:55 / mi)
weight:174lbs shoes: Saucony Grid Stabil

Orienteering cancelled because the snow closed the park. I was hoping for enough snow to XC ski for a few hours so held off going out while it was snowing. No luck. It warmed up, snow stopped and started melting. Last weeks snow was mostly gone already and the new snow was wet and slushy and did not look deep enough.
2:45pm. Lee -Graham - 50 route. Tried to get a level 3 workout and pushed the pace but ended up slower than friday because it was so slippery. Splits: 8:08, 7:55, 7:44, 7:52

Saturday Jan 29, 2005 #

Square dancing (plus, oct) 15:00 [1]
weight:173lbs

At NBC Health and Fitness Expo. Capitol Squares exhibition 11-11:45 am.

Square dancing (rounds) 30:00 [3]
shoes: Rockport

At NBC Expo 12:30 - 1, then subway home to make the Eum Paw Paws dance 2-4.

Square dancing (ms,plus, hex) 20:00 [1]
shoes: Rockport

At Lincolnia 7:40-9:50. Bad turnout due to snow.
No time to go running between the dances since I went to a spagetti dinner. Resting for QOC orienteering tomorrow anyway. Milage will be very low this week but hope to get back on track next week.

Friday Jan 28, 2005 #

Square dancing (plus,rounds) 40:00 [1]
weight:172lbs shoes: Rockport

At Merry Notes 7:30-10pm.

run (road) 31:16 [2] 4.0 mi (7:49 / mi)
shoes: Saucony Grid Shadow

11pm Lee - Graham - 50 route. Cold again. Splits: 8:25, 7:48, 7:33, 7:29

Thursday Jan 27, 2005 #

Square dancing (rounds, plus) 40:00 [1]
weight:172lbs (rest day) shoes: Rockport

At B & B. 7:00 -9:30pm. Calling it a rest day since I wimped out when it was time to go running. It was cold outside and I had not felt well in the morning.

Wednesday Jan 26, 2005 #

Square dancing (plus) 35:00 [1]
weight:173lbs shoes: Rockport

At Boomerangs 7:30-9:30

run (road) 33:47 [2] 4.0 mi (8:27 / mi)
shoes: Saucony Grid Shadow

10:30pm. Time to see if my injury is getting better or not. Wanted to get out while it was still warm (above freezing) Ribs seem ok, no more pain then usual and I felt pretty good so I will leave off the injured check box. Would not want to race just yet, but training can procede. Lee - Graham - 50 route. Splits: 9:05, 8:37, 8:08, 7:57. Snow almost all gone from the sidewalks, was starting to ice up again while I was out.

Tuesday Jan 25, 2005 #

Square dancing (plus dbd) 30:00 [1]
slept:5.0 weight:176lbs (injured) shoes: Rockport

DBD 8-10pm. Caller class 7-8 but not dancing then. Two new songs in my repertoire "Summer Sounds" and "Volcano". Tonights lesson learned: It is a lot easier to do singing calls if you skip the singing and concentrate only on the calling.
I should have gone out walking after I got home but used my injury as an excuse to stay in. Also pretty sleepy from staying up late Monday night to get ready for class. Weight is up from all the lasagna the last two days.

Monday Jan 24, 2005 #

Square dancing (oct,plus) 20:00 [1]
shoes: Rockport

Another Capitol Squares practice. 8-10pm. Demo is at 11am this saturday at Washington Convention Center.

walk 23:45 [1] 1.4 mi (16:58 / mi)
shoes: Rockport

Grocery store and back. Mostly packed snow. Needed the milk and had to much work to do to have time for a real workout. Temperature back up to 27F. Felt warm after last week.

Sunday Jan 23, 2005 #

bike (fluid trainer) 30:09 [2]
shoes: Diadora

Fluid trainer while watching 2nd half of Pittsburgh, NE football. Had planned to do more but the game was boring and I had a lasagna waiting to be eaten.

Saturday Jan 22, 2005 #

Note

MCRRC: Hillandale 5mi 8am - This is looking doubtful now. I am injured and they are predicting snow.

walk (road) 35:30 [1] 2.2 mi (16:08 / mi)
(injured) shoes: Saucony Grid Hurricane00

To the library and back to return some overdue books. Apparently they were way overdue: $25 in total fines. Just a little snow when I started.

I skipped the Hillendale 5mi I had planned on. Still cannot run without pain.

XC ski 44:43 [2] 3.0 mi (14:54 / mi)
(injured)

Snow was a big disappointment. Predictions were 4-8 and 6-12 and we got less than 4 before it stopped. Waxed the skis and hoped that my sore ribs would not make it a waste of time. From my apartment to Pine Spring Elem School and 5 loops around the fields. Ribs were ok but I tried to not use the arms much. Just guessed on the distance, assumed I was just going at a walking pace.

C • 2

Friday Jan 21, 2005 #

Square dancing (plus,rounds) 35:00 [1]
weight:173lbs (injured) shoes: Rockport

At Whirling Squares 8-10pm.

walk (road) 1:00:53 [1] 4.0 mi (15:13 / mi)
(injured) shoes: Saucony Grid Hurricane00

11pm. Lee Graham 50 route. Think the race walking was a bit to much for my sore ribs so just regular walking. Expecting snow tomorrow so want to get something in today. Did find out that a brisk walk is about 15 min/mile.

Thursday Jan 20, 2005 #

Square dancing (octagon) 20:00 [1]
(injured) (rest day) shoes: Rockport

Capitol Squares practice for demo dance at NBC Health Expo Jan 29. 8-10pm.
Decided it was to icy outside to racewalk later so just rested. Ribs have not been improving as I have wished so will see if a day off helps.

Wednesday Jan 19, 2005 #

bike (fluid trainer) 41:44 [2]
(injured) shoes: Diadora

Fluid trainer while watching 2nd half of MD vs VA basketball. I grew up in Maryland so am MD fan over VA where I live now.
Square Dancing cancelled because of snow. About 2 inches total, not enough to ski but enough to keep me inside.

C • Testing 2

Tuesday Jan 18, 2005 #

Square dancing (dbd,rounds) 30:00 [1]
slept:9.0 (injured) shoes: Rockport

At Dixie Stars 8-10pm.

racewalk (road) 49:55 [2] 4.0 mi (12:29 / mi)
(injured) shoes: Reebok Walking

11pm Lee - Graham - 50 route. Colder than yesterday, 15F but I dressed better and was ok. This was the maximum pace I could go without the sore rib hurting to much. Probably pushed to much since it hurt later. Stomach also hurt quite a bit which is usual for racewalking. Splits: 12:13, 12:13, 12:33, 12:57

Monday Jan 17, 2005 #

walk (road) 1:30:00 [1] 6.0 mi (15:00 / mi)
(injured) shoes: Saucony Grid Hurricane00

Lee - Annandale - 50 route. Can not run so will have to get my milage by walking. Decided it would be a good day to measure my 6 mile route using my measuring wheel. Only 21F, over 40 degrees colder than when last out on thursday, plus there was a big wind chill. Did not dress warmly enough and froze the fingers stopping to record the measurements.
6mi course was 128 feet short. Also found that I have been running 64 ft long on my 4 mi course and taking the 3rd split late at the wrong asphalt patch. Took 2 1/2 hours to measure. Put in 90 min, about what it would have taken at a brisk walk. Ribs were ok.

bike (fluid trainer) 30:25 [2]
(injured) shoes: Diadora

Now that I have some milage, some actual exercise to go with it.

Sunday Jan 16, 2005 #

Event: DVOA Hibernia Score O'

Square dancing (plus,rounds) 30:00 [1]
slept:6.5 (injured) shoes: Rockport

Winter Wonder Weekend. 10-11:30 am.
Skipped the DVOA Hibernia Score-O which I had hoped to go to.

Saturday Jan 15, 2005 #

Square dancing (plus, rounds) 1:30:00 [1]
slept:6.0 (injured)

Winter Wonder Weekend. Dancing off and on most of the day. Io did not want to do any of the round dance workshops so only about 4 1/2 hours total dance time. Switched to my old dance shoes to see if they helped with the pain on the top of my foot.
Had originally planned to run in afternoon but ribs hurt to much. Not going to make my 30 mile goal this week.

Friday Jan 14, 2005 #

Square dancing (plus, rounds) 35:00 [1]
slept:5.0 (injured) shoes: Rockport

At Winter Wonder Weekend in Lancaster PA with Iolanthe. 8:15-10:30. Up very late last night recording music from 45s to computer so I can burn a CD this weekend using Io's computer since my writer is broken.
Another silly injury to my ribs. Accidently dropped a piece of mail into the recycle bin with my newspapers and hurt the right side leaning in to get it back. Had not planned to run today anyway but will have to take some time off. Does not seem as bad as the rib problems a year ago.

Thursday Jan 13, 2005 #

Square dancing (plus,rounds) 35:00 [1]
slept:7.0 shoes: Rockport

At B&B 7:30-9:30pm. Top of right foot is hurting a bit. Recall similar problem last year on the rare occasions when I ran a lot. Have not been able to tie it to a specific set of shoes, probably just need to get off the roads.

run (road) 31:39 [2] 4.0 mi (7:55 / mi)
shoes: Saucony Grid Shadow

10:30pm. Lee - Graham - 50 route. Finally got the super warm weather I have been waiting for. Unfortunately it was accompanied by rain. Managed to start during a lull so did not get rained on until I was already running. 63F, light rain. Splits: 8:30, 8:01, 7:57, 7:11.

Wednesday Jan 12, 2005 #

Square dancing (plus) 30:00 [1]
slept:7.0 shoes: Rockport

At Boomerangs 7:30-9:30pm.

run (road) 47:36 [3] 6.0 mi (7:56 / mi)
shoes: Saucony Grid Stabil

11pm. Lee - Annandale - 50 route. Ran in reverse direction so the extension of my 4mi route to the 6mi route comes after 2 miles instead of after 1. At just 1 mile I usually do not feel like going longer. Still not as warm as I hoped but about 50F. Dense fog with visbility 25-100 feet. Thought I might run into something and missed a turn once. Middle section not accurately measured so splits only for 1rst, 2nd & last miles. 8:14, 8:20, ..., 7:35

Tuesday Jan 11, 2005 #

Square dancing (plus dbd) 35:00 [1]
slept:4.0 shoes: Rockport

DBD at Thoreau MS. 8-10pm. Caller class 7-8 before that went well. Think I am starting to get a feel for it. The 5 hours of study and practice last night 12 mid - 5am might have helped. The lack of sleep probably did not.

run (road) 40:05 [2] 4.0 mi (10:01 / mi)
(rest day) shoes: Saucony Grid Shadow

11:55 pm. Lee Graham 50 route. Thought today was supposed to be unseasonably warm again. Instead it was cold and wet. Pretty tired so took it very easy, probably should be level 1, the level 2 was mostly the mental effort to get out the door. Botched up the splits but ran an even pace.

Monday Jan 10, 2005 #

bike (fluid trainer) 38:06 [2]
shoes: Diadora

10:15 pm

Sunday Jan 9, 2005 #

orienteering (blue) 1:32:46 [4] 8.5 km (10:55 / km) +255m 9:29 / km
spiked:15/21c shoes: Integrator04-studs

QOC: Greenbelt Blue course 12 noon. 40F but dry. Paired with Patrick Shannon on the 2 loop course. I started with the A loop, he was on B. Worked out well for the first loop as I saw him near 2,5,7,& 9. I was actually leading after the first loop. Decided the B loop was harder which is why we were close. Saw Patrick again at 3 and on the way to 4, but then I blew 4 and later 7 to lose by 9 minutes. Ran a lot harder then usual for a local meet because of the head to head competion and ended up fading badly on the 2nd loop.
Splits are posted.

Blue - Splits

Saturday Jan 8, 2005 #

run race (road race) 1:10:12 [4] 10.0 mi (7:01 / mi)
slept:7.0 shoes: Addidas

DCRRC Al Lewis 10mi Kensington MD. Out and back on Rock Creek Trail. 9am 41F, wet but not raining. Someone said the mile posts on the trail were inaccurate but they had to be better than the markers put out for the race. These splits are pretty much worthless except for the 5mi turnaround. 6:59, 5:58, 7:28, 7:22, 7:13 (35:10), 6:31, 7:28, 7:32, 6:24, 7:09. Was trying for 70 and would have been close until I lost 10s at a road crossing just before the finish.
Only one porta potty at registration so a big line. I missed the start of the race so official time 72:28. Do not think it hurt me in the Snowball series standings since my age group was poorly represented today.

run (warmup) 35:41 [1] 3.0 mi (11:54 / mi)
shoes: Addidas

Warmup 1mi 10:00, cooldown 2mi 25:41. Knew that I would have 26 miles for the week and needed 4 more to reach the goal of 30. Planned for 2mi warmup but made a wrong turn on the way to the race and the bathroom line limited time to just 1 mile. After the race I felt pretty bad and had to struggle to get in the 2 miles I did. Started to rain as well. Maybe I will run again later today.

Square dancing (rounds) 50:00 [1]
shoes: Rockport

At Eum Paw Paws 2-5pm. Starting Jive in basic class and phase IV ChaCha in intermediate. Nothing new yet but I need the Jive practice, it is probably my worst step. Bev and I, and another couple Dave and Diane had a great time working on unique styles which basically meant goofing off.

Square dancing (mainstream,plus) 40:00 [1]
shoes: Rockport

Out to dinner and right back to Lincolnia for more dancing. 7:30-10pm

Friday Jan 7, 2005 #

Square dancing (plus,rounds) 45:00 [1]
shoes: Rockport

At Whirling Squares/ Campfire Squares 7:30-8pm

Thursday Jan 6, 2005 #

Square dancing (plus,rounds) 45:00 [1]
shoes: Rockport

At B&B. 7-9:30pm.

run (road) 30:10 [3] 4.0 mi (7:33 / mi)
shoes: Saucony Grid Shadow

11:50pm Lee - Graham - 50 route. Splits: 8:20, 7:34, 7:38, 6:38

Wednesday Jan 5, 2005 #

bike (fluid trainer) 35:08 [3]
shoes: Diadora

10:45pm Cold and rainy outside. Fluid trainer while watching tv. Worked hard during the commercials.

Tuesday Jan 4, 2005 #

Square dancing (dbd, rounds) 30:00 [1]
shoes: Rockport

At Dixie Stars 8-10pm.

run (road) 30:53 [2] 4.0 mi (7:43 / mi)
shoes: Saucony Grid Shadow

11:50pm. Lee - Graham - 50 route. Still warm tonight but not as nice as monday. Ran the course in opposite direction than usual. Felt strange with all the hills in different places. Splits: 8:04, 8:09, 7:43, 6:57

Monday Jan 3, 2005 #

run (road) 32:10 [2] 4.0 mi (8:03 / mi)
shoes: Saucony Grid Stabil

11:50 pm Lee - Graham - 50 route. Would have run earlier but I was hoping Va Tech would come back and win. Another unseasonably warm day. Probably still in the 50s when I went out. Splits: 8:45, 8:13, 8:19, 6:53

Sunday Jan 2, 2005 #

run (road) 36:47 [2] 4.0 mi (9:12 / mi)
slept:13.0 shoes: Saucony Grid Shadow

7:30pm. Lee - Graham -50 route. Headache most of the day so stayed in bed until 4pm. Did not sleep the whole 13 hours but I was trying to. Did not feel much like running but those pesky new years resolutiions to not be so lazy forced me out. Thought I would go out and jog slow and hope to feel well enough to go the whole way. Splits. 10:02, 9:39, 9:02, 8:05. Seemed to work ok.

Saturday Jan 1, 2005 #

run (road) 30:36 [3] 4.0 mi (7:39 / mi)
slept:8.0 shoes: Saucony Grid Shadow

1pm. Lee Graham 50 route. Beautiful weather. Record high temps for today, mid 60s when I ran. Wanted to go farther but had to get back to go visit Io in PA so ran harder than usual instead. Splits: 8:10, 7:43, 7:45, 6:58. Last mile would have been faster but I had to stop twice to tie my shoes. Lost 15 sec.

Official weigh in this morning. 174 so I only gained 2 lbs over Christmas and NewYears and it was probably all last night and this morning. (We had breakfast at the dance as well as the normal snacks). Last year at this time I was over 180.

Square dancing (plus, rounds) 35:00 [1]
shoes: Rockport

At Do Pas O in Lancaster with Io. 8-10:15pm. Not home until 2am for 2nd night in a row.
Good thing my official weigh in is in the morning. I pigged out at the dance and then had dinner afterwards. Weight seems to vary by up to 6 lbs during the day and it is not even summer when I would sweat it all away and drink it back.

Note

First of the year: Time to look back and reflect and set the goals for this year. Luckily I never got around to writing out the goals for 2004 since I would have been nowhere near them. I just wrote off the year as a rest year.
2001 338 hrs 1396 miles
2002 307 hrs 1267 miles
2003 269 hrs 819 miles
2004 285 hrs 670 miles
Notice the trend.
Once again I will put off the goals until I have more time. Quick summary here. Restore the goal of 30 miles a week average. Get back to running at night instead of wimping out because it is late, dark, cold , wet , etc. Now that I am in a new road racing age group (45) I can reset all my race goals to something easier. They have been set to the minimum required to get a local ranking. 2 years ago I thought I could reach them with the proper effort. Probably could have but I did not give the proper effort and have been farther away each year. I still have to look them up and calculate them for the current age but hopefully they will seem reachable again.

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