Training Log Archive: TimGoodIn the 31 days ending Dec 31, 2007:
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Monday Dec 31, 2007 #
Square dancing (rounds, ms, plus) 1:00:00 [1]
shoes: Dockers Gordon
New Years Dance in Middleton VA. 8pm-12
Sunday Dec 30, 2007 #
Note
Should have gone running in the morning when it was nice. Had to pick up Io from the grandparents, then it was raining, and of course I had to watch the Redskins game so I ended up doing nothing except the laundry and the dishes.
Saturday Dec 29, 2007 #
run (road) 20:44 [1] 2.0 mi (10:22 / mi)
shoes: Walmart - Carson
Another easy two miles. Shin seems ok. Need to get back to running, all my pre Valley Forge training is going away and the DCRRC winter series resumes Jan 5 with a 10 miler.
Friday Dec 28, 2007 #
run (road) 20:06 [1] 2.0 mi (10:03 / mi)
weight:182lbs shoes: Avia
Burke Lake. Nice easy 2 miles on the road to see how the shin feels. Seems ok..
Played the full 18 holes of disc golf afterwards instead of the usual 6.
The holiday eating and no running for 2 weeks have pushed the weight up to 182, higher than I would like it.
Played the full 18 holes of disc golf afterwards instead of the usual 6.
The holiday eating and no running for 2 weeks have pushed the weight up to 182, higher than I would like it.
Thursday Dec 27, 2007 #
Square dancing (rounds, plus) 15:00 [1]
shoes: Blair - Botany 500
At B&Bs. 8:30-9:30pm.
Tuesday Dec 25, 2007 #
Note
Does using a Wii count as training? Boxing, fencing, table tennis, swimming. running. Also played some real table tennis, and air hockey. At Ted's for Christmas.
Saturday Dec 22, 2007 #
walk 25:00 [1] 1.0 mi (25:00 / mi)
shoes: Walmart - Carson
Seems my shin is not better after all. A few hours of walking at the mall and the surrounding parking lots and it hurts again.
The recorded walk was with Bev in the evening.
The recorded walk was with Bev in the evening.
Thursday Dec 20, 2007 #
Square dancing (mainstream, rounds) 40:00 [1]
shoes: Blair - Botany 500
At B & B. 7:40-9:40. Preceded by pot luck dinner where I ate to much. I guess I will declare my shin better since it did not hurt. Will know for sure whenever I find the time to go running again.
Wednesday Dec 19, 2007 #
walk (road) 24:00 [1] 1.0 mi (24:00 / mi)
shoes: Blair - Botany 500
A short walk at work to see how the shin is doing.
Square dancing (mainstream) 20:00 [1]
shoes: Blair - Botany 500
At Boomerangs. 7:30 -9:30pm.
Tuesday Dec 18, 2007 #
Square dancing (plus dbd, rounds) 30:00 [1]
weight:178lbs shoes: Blair - Botany 500
At Dixie Stars. 8-10pm Shin seems better. Not enough that I want to run but ok for dancing. Just a little ache, and I took some ibuprofen before going so I would not notice it.
All those miles were good for more than shin splints, I lost 2 pounds. Now to see if I can keep them off. This was the Dixie Stars holiday dance, the first of many with a tempting array of weight inducing snacks
All those miles were good for more than shin splints, I lost 2 pounds. Now to see if I can keep them off. This was the Dixie Stars holiday dance, the first of many with a tempting array of weight inducing snacks
Sunday Dec 16, 2007 #
Event: QOC: Manassas
Note
QOC - Manassas: Stuarts Hill, Course Setter
orienteering (course setting) 1:15:00 [1] ** 5.1 km (14:42 / km)
spiked:19/19c (injured) shoes: Avia
Still had to hang the last bags for the Manassas meet at 11, so I was there at 745. Shin still hurting so nothing more than a jog or walk. Weather was still up in the air, wintery mix never happened but a lot of rain yesterday made the course much wetter than expected. Had to relocate the white/yellow finish since the planned stream crossing was now flooded. Hung 19 bags, 2 gallons of water and streamered the finish. Light rain for parts of this. Spent 2:1/2 hours.
orienteering (control pickup) 1:16:45 [1] ** 5.3 km (14:29 / km)
spiked:15/15c (injured) shoes: Avia
Control pickup of the white course and the NE section. Spent 91:45 and took off 15 minutes for time untying the bags.
I wish more people had come to the event. I think the threat of bad weather kept a lot of people away. It was actually pretty nice and the sun came out. The four of us who had gone to VF yesterday were all here although I just did course setting and pickup, Valerie did epunching and pickup and Lachezar and Illiana just did the sprint course.
I wish more people had come to the event. I think the threat of bad weather kept a lot of people away. It was actually pretty nice and the sun came out. The four of us who had gone to VF yesterday were all here although I just did course setting and pickup, Valerie did epunching and pickup and Lachezar and Illiana just did the sprint course.
Saturday Dec 15, 2007 #
orienteering long (vf marathon) 6:51:45 [3] 42.2 km (9:45 / km) +615m 9:06 / km
shoes: Saucony ? (racing)
Up at 4:30am to drive to VF. Expecting more running than orienteering I went with my Saucony racing shoes and a compeed patch on the back of my heel to prevent any rubbing. Also my pink rose tights that I use for all winter road races. Out well and feeling good for the first 1/4. Near PG, Randy, Phil for first 5th but had to take a pit stop on the way to #9 and never saw them again. Slowed down some and then a navigation error leaving 16 lost more time. Real problems started on the long leg just before the 1/2 way point. Left shin started to hurt and it got more painful as the race went on. 2:38:21 at the half. Lost places and time for the rest of race and walked much of the last 7 miles. Kept an eye on the clock and finished just under the 4:00 deadline in 6:51:45. Lots of energy left at the end but every step was painful.
Splits are posted.
Splits are posted.
Friday Dec 14, 2007 #
orienteering (course setting) 2:27:00 [1] *** 10.1 km (14:33 / km)
spiked:25/27c shoes: Integrator06 studs
Supposed to be resting for Valley Forge but since I will there tomorrow I had to hang the bags at Manassas today. Took off work to do it. About 4 1/2 hours spent, only recorded the time between controls. Took longer than I expected. I had not put out epunches before and did not realize how long it took to hang them. Put out 24 controls and 4 gallons of water. (Extra 3 controls were visiting one control twice to put out the water and 2 where I did not hang the bag. One will need a stand, and I decided the other was too accessible and should not be hung until sunday morning. Got dark before I was finished so I had 4 controls that I had planned to hang still left.
Thursday Dec 13, 2007 #
Square dancing (plus, rounds) 20:00 [1]
shoes: Blair - Botany 500
At B&B. 8-9:30pm.
Wednesday Dec 12, 2007 #
run (trail, road) 43:49 [1] 4.5 mi (9:44 / mi)
shoes: Saucony Grid Shadow
Burke Lake. Probably last run before Valley Forge. (except for hanging controls on friday for Manassas) Thought about 2 loops but also thought about a new disc I wanted to try out. Disc golf won and I did just one loop. (5:06), 9:58, 9:41, 9:43, (9:21). This is probably closer to the pace I should use at Valley Forge.
Cool down with disc golf. Did the first 6 holes twice using the blue Shark and a new Star Aviar Putter. I think I am getting worse, the Shark was all over with several birdies, several bogeys, & a double bogey. Putter was much more consistent with almost all pars to finish at even par.
I see I am at just over a marathon worth of training for the week. Guess that means I am ready.
Cool down with disc golf. Did the first 6 holes twice using the blue Shark and a new Star Aviar Putter. I think I am getting worse, the Shark was all over with several birdies, several bogeys, & a double bogey. Putter was much more consistent with almost all pars to finish at even par.
I see I am at just over a marathon worth of training for the week. Guess that means I am ready.
Tuesday Dec 11, 2007 #
run (trail, road) 1:03:38 [1] 12.0 km (5:18 / km)
shoes: Avia
Burke Lake. Mile splits from trail markers. (4:54), 9:02, 8:23, 8:27, (2:32), 8:25, 8:14, 8:41, (5:01). I wonder if this is the pace I should start out with at Valley Forge. I wonder how long I can keep it if I do start with it.
6 holes disc golf to cool off. Used the blue Shark and worked on anhyzer tee shots. 1 was perfect, 1 was good, 3 went into the trees, & it was inappropriate for the dogleg hole so I used a normal throw there. Needs some work. 4 over par.
6 holes disc golf to cool off. Used the blue Shark and worked on anhyzer tee shots. 1 was perfect, 1 was good, 3 went into the trees, & it was inappropriate for the dogleg hole so I used a normal throw there. Needs some work. 4 over par.
Monday Dec 10, 2007 #
Square dancing (rounds) 40:00 [1]
(rest day) shoes: Blair - Botany 500
At Round Abouts. After all the phase V stuff last week, some phase III and IV stuff was much easier.
I had thought I might run earlier in the day since it was supposed to be warm, but it was rainy all day and I still had a sinus headache in the morning.
I had thought I might run earlier in the day since it was supposed to be warm, but it was rainy all day and I still had a sinus headache in the morning.
Sunday Dec 9, 2007 #
run race (road, trail) 43:29 [4] 10.0 km (4:21 / km)
slept:3.5 shoes: Saucony ? (racing)
DCRRC Bread Run, 10k Glen Echo MD. 10:30. Wet with misty rain. Course is 1/2 on roads and half on the C&O Canal towpath. I steep slippery downhill in mile 3 and one steep muddy uphill in mile 6. 6:54, 6:45, 6:58, 6:58, 6:58, 7:32, (1:23). Guess which mile had the uphill. Lost some time there but pulled away from 4 of the 5 people with me at that point. Finished 17th and 4th in 40-49.
2nd race of the DCRRC winter racing series. 3rd in M45-49 again.
2nd race of the DCRRC winter racing series. 3rd in M45-49 again.
run warm up/down (road) 29:40 [1] 2.47 mi (12:00 / mi)
shoes: Saucony ? (racing)
Warm up on the roads before the race.
orienteering (green) 1:37:07 [2] *** 5.9 km (16:28 / km) +244m 13:38 / km
spiked:7/12c shoes: Integrator06 studs
QOC: Avalon. 1:30pm. Tired and slow, hopefully I will go faster at Valley Forge next week, but it should be a lot less rocky and steep.
Saturday Dec 8, 2007 #
run (road) 18:47 [1] 2.08 mi (9:02 / mi)
shoes: Walmart - Carson
Just enough to get outside and loosen up. To late to do a long run and I have a 10k tomorrow morning and orienteering in the afternoon. Started breaking in a new pair of shoes I got this summer but have not worn until today.
Friday Dec 7, 2007 #
Note
(sick)
Seem to be getting a cold. Just enough stuffy head each morning to have a headache so lots of rest and no long runs.
Thursday Dec 6, 2007 #
Square dancing (rounds) 30:00 [1]
shoes: Blair - Botany 500
Phase V figures workshop. 8-10pm. More Foxtrot. I think it is all going in one ear and out the other. By the end of the session I could not remember what we had learned in the first part.
Wednesday Dec 5, 2007 #
orienteering (course setting) 2:10:00 [1] *** 10.1 km (12:52 / km)
shoes: Avia
Well it snowed, and I did not get up early and head for the woods. But since I assumed tonights dancing would be canceled due to the snow and I would be able to work late, headed out to Manassas around 1pm. Thought I would be out around 2 hours, checking the last control points, marking more fences, and making map corrections. Out for 3:10 but I will knock off an hour to cover the standing around time. Supposed to stop snowing but it did not so writing anything down was hard. Most of the new control locations I added monday night turned out to be in areas that were badly mapped and had to be relocated. Nice and peaceful in the woods and I saw nobody until returning to the car and the ranger was there to lock the gates.
Back at work by 6, dancing was canceled and at 8pm it is snowing again. No more than 2-3 inches total and hardly any on the roads. Just enough to make them icy when I go home and for tomorrow mornings rush hour.
-- When I wrote that there was not much snow but the last burst at 8 added another 2 and stuck on all but the main roads.
Back at work by 6, dancing was canceled and at 8pm it is snowing again. No more than 2-3 inches total and hardly any on the roads. Just enough to make them icy when I go home and for tomorrow mornings rush hour.
-- When I wrote that there was not much snow but the last burst at 8 added another 2 and stuck on all but the main roads.
Tuesday Dec 4, 2007 #
Note
slept:5.0
Was planning to try a PG technique and run early in the morning. Plan was to go out to Manassas before work and finish my course setting so the maps and descriptions can be printed. Problem was I stayed up until 3am last night doing the last bit of planning. Could not get up early enough and by the time I was ready to head out to Manassas, there wasn't time so I changed and went to work. Could not work late since I had dancing in the evening, but ended up working late anyway when Bev could not make it to dancing.
Perhaps I will try again tomorrow, although it is supposed to snow.
Perhaps I will try again tomorrow, although it is supposed to snow.
Sunday Dec 2, 2007 #
Square dancing (rounds, ms, splus) 50:00 [1]
shoes: Blair - Botany 500
Toys for Tots Square Dance. 1:30-5pm. Also included a Capitol Squares Demo which did not go perfectly
Saturday Dec 1, 2007 #
run race (road) 1:38:41 [4] 13.1 mi (7:32 / mi)
shoes: Saucony ? (racing)
DCRRC Gar Williams 1/2 Marathon 9:30 am, Belle Haven VA. A bit cool before the race but around 40 by race time. Have not run well in this race recently and after last weeks horrible 10mi, tried to be a bit conservative and run somewhere between 7:30 and 8 min miles. Fastest time since 2001. Mile splits from trail markers. (4:57), 7:12, 7:37, 7:14, 7:25, 7:28, (7:27), [49:22 at 1/2], (7:00), 7:38, 7:48, 7:47, 7:11, 7:20, (4:35) If you look at only the 1/2 way times, I ran an even race 49:22, 49:19 but the mile times were all over.
Previous times; (06) 1:43:20, (04) 1:39:22, (03) 2:01:58, (02) 1:43:44, (01) 1:32:40, (00) 1:34:57
I guess this means I am in shape enough to try the Valley Forge Marathon.
Previous times; (06) 1:43:20, (04) 1:39:22, (03) 2:01:58, (02) 1:43:44, (01) 1:32:40, (00) 1:34:57
I guess this means I am in shape enough to try the Valley Forge Marathon.
run warm up/down (warmup) 14:18 [1] 2.3 km (6:13 / km)
shoes: Saucony ? (racing)
Warmup on the course before the race.