Training Log Archive: TimGoodIn the 31 days ending Mar 31, 2008:
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Monday Mar 31, 2008 #
Square dancing (rounds) 20:00 [1]
shoes: Blair - Botany 500
At Rounds by George. 7:30 -9:30
calisthenics (ups) 1:00 [3]
20 pushup, 20 situp, 20 back
Sunday Mar 30, 2008 #
Event: QOC - Wheaton
orienteering (red) 1:15:38 [3] *** 7.6 km (9:57 / km)
17c slept:8.0 shoes: Integrator06 studs
QOC Wheaton RP. 12:30. Time to see if I am still injured or not by actually running. Only 4 miles in last 2 weeks so the calf has had plenty of rest. Wheaton usually has fast times and since I grew up not that far away, I have run there many times and usually have one of the fast times. Not today. Wanted to go out easy and make sure left calf is all better before speeding up. Went out slow all right but was not anticipating messing up the first two controls. Got careless and hit the wrong trail and was almost to the lake by #2 before realizing the mistake. Then could not even execute the reverse route correctly after leaving 1. In 20th place (of 22) after 2 controls. Picked up some time on 3 by going R around the lake just below the OOB construction. Debated whether we were supposed to go left but ultimately decided that since the course line went thru the OOB instead of around to the left, there was an option. Rest was mostly uneventful. Not very fast but mostly clean. Even won the run in split because I was trying to stay under 76 min and 10 min/km. Ken won in around 53.
Leg seemed ok, so I guess I will mark myself as uninjured and enter the Goat.
Splits are posted.
Leg seemed ok, so I guess I will mark myself as uninjured and enter the Goat.
Splits are posted.
Saturday Mar 29, 2008 #
Square dancing (rounds, plus) 55:00 [1]
slept:4.5 shoes: Blair - Botany 500
Cancer Benefit dance at Lincolnia. 7-10:30. Rounds 7-7:45 then squares and rounds until 9:45, then squares only.
Tired by the end. Stayed late at work last night, then had to be up early for a house inspection, then back to the office for another 3 hours, before rushing home to go to the dance.
Tired by the end. Stayed late at work last night, then had to be up early for a house inspection, then back to the office for another 3 hours, before rushing home to go to the dance.
Friday Mar 28, 2008 #
calisthenics (ups) 1:05 [3]
20 pushup, 20 situp, 20 back. Meant to do these yesterday. Also 5 pullups done while running at Burke Lake.
run (trail) 21:35 [1] 2.18 mi (9:55 / mi)
shoes: Avia
Burke Lake.
disc golf 8:00 [1] 0.29 km (27:35 / km)
shoes: Avia
First 6 holes at Burke Lake. 176g Shark even par. Must have scraped up the shark playing in KY. I could get a right curve easier than I could last week. Played the first hole twice more to try and improve my drive.
Thursday Mar 27, 2008 #
Square dancing (plus, rounds) 30:00 [1]
shoes: Blair - Botany 500
At B&B. 7:45-9:30
Tuesday Mar 25, 2008 #
run 17:10 [1] 1.56 mi (11:00 / mi)
shoes: Avia
From the Gold Vault to Radcliff city park. Ran around on the roads in the park then back. Just a short easy jog to start checking how the calf is doing. Not measured.
disc golf 39:00 [1] 3.1 km (12:35 / km)
shoes: Avia
While running at Radciff City Park, I noticed some disc golf tees. Looked like the course was brand new. After running I changed and walked back to the park and played the course twice. (+ 3 extra holes when I could not deternine the correct basket from the tee) Course had a lot of up and down and was mostly open with just enough trees to make things interesting. 2nd & 3rd holes could use some work. They were parallel to the park boundary and only about 10 - 20 m away from the edge. Private homes all along the edge with fences and on the other side of fences were big barking dogs. On the park side was a steep downhill so the optimum route risked loosing a disc to the dogs but the safe route fell off down the hill and gave high scores. To make things worse, it was windy with gusts so very hard to control the disc.
Played fairly well but could not get my putting together. In the first round I think II hit the basket or pole on 7 of the par attempts before a drop in bogey. I ended with 3 birdies, 9 bogeys for 6 over. 2nd round was 3 birdies, 4 bogeys for 1 over. Both rounds with the 176g Shark.
Recorded at 1 min per hole but I actually spent over 1 1/2 hours walking around and was pretty tired by the end.
Course length 4741 ft. But at least one hole was located farther than marked on the signs.
Played fairly well but could not get my putting together. In the first round I think II hit the basket or pole on 7 of the par attempts before a drop in bogey. I ended with 3 birdies, 9 bogeys for 6 over. 2nd round was 3 birdies, 4 bogeys for 1 over. Both rounds with the 176g Shark.
Recorded at 1 min per hole but I actually spent over 1 1/2 hours walking around and was pretty tired by the end.
Course length 4741 ft. But at least one hole was located farther than marked on the signs.
Monday Mar 24, 2008 #
other (stair climber) 15:00 [2]
shoes: Avia
At Gold Vault Inn, Ft Knox KY. Wanted to use the treadmill but I could not get the belt to move. Either it is broken or I could not figure out the instructions so I used some sort of eliptical stair climber thingy and watched dinosaurs on DIscovery channel. Could not figure out how to get this machine to do its electronic recording but at least it could still be used without the electronics.
weights 5:00 [3]
shoes: Avia
Weight machine at the Gold Vault Inn. Some work on the arms.
swim (pool) 8:38 [2] 0.15 mi (57:39 / mi)
Pool at the Gold Vault Inn. Already forgot how many laps I did, but since I do not know the pool length anyway, it does not matter. Followed it with an attempt at running in the pool but have no idea what I am supposed to do so just ended up walking back and forth in the pool. Easy in the 3 foot end and hard in 5 foot end.
Saturday Mar 22, 2008 #
Square dancing (plus, rounds) 35:00 [1]
shoes: Blair - Botany 500
At Belair Square Cats. 7:30-10pm
Thursday Mar 20, 2008 #
calisthenics (ups) 1:00 [3]
20 pushup, 20 situp, 20 back
Wednesday Mar 19, 2008 #
Square dancing (mainstream) 15:00 [1]
shoes: Blair - Botany 500
At Boomerangs. 8:30-9:30.
Have to get out and run to see how the calf is doing. Signed up for the Pig last week, but won't do very well unless I get at least a tiny bit of training.
Have to get out and run to see how the calf is doing. Signed up for the Pig last week, but won't do very well unless I get at least a tiny bit of training.
Tuesday Mar 18, 2008 #
calisthenics (ups) 1:00 [4]
weight:181lbs
20 pushup, 20 situp, 20 back
Monday Mar 17, 2008 #
disc golf (practice) 12:00 [1] 0.58 km (20:41 / km)
(injured) shoes: other
Still not ready to run but a nice day for some disc golf. First 6 holes twice using the Cobra. PR for the 6 holes is -4 with this disc. Not today: +1, 0
Square dancing (rounds) 25:00 [1]
shoes: Blair - Botany 500
At Rounds by George. 7:30-9:30 pm
Saturday Mar 15, 2008 #
Square dancing (plus, rounds) 2:00:00 [1]
(injured) shoes: Blair - Botany 500
WASCA Festival. 10am - 11pm.
walk 20:00 [1] 1.0 mi (20:00 / mi)
shoes: Blair - Botany 500
Walk to Subway and back for dinner.
Friday Mar 14, 2008 #
Square dancing (rounds, plus, dbd) 1:20:00 [1]
(injured) shoes: Blair - Botany 500
At Washington Area Square Dance Cooperative Association (WASCA) festival Alexandria VA. 10am - 11pm.
Still feeling an occasional twinge in the calf if I twist or push off hard.
Still feeling an occasional twinge in the calf if I twist or push off hard.
walk 20:00 [1] 1.0 mi (20:00 / mi)
shoes: Blair - Botany 500
Walk to Subway and back for lunch.
calisthenics (pushups) 20 [3]
20 pushups. Skipped the situps and back extensions because back was feeling a bit sore after driving to PA and back yesterday to get Iolanthe.
Thursday Mar 13, 2008 #
Note
3/13-15. WASCA Square Dance Festival. Alexandria VA.
Note
weight:180lbs (injured)
Looks to be another day of no exercise. WASCA square dance starts tonight but I expect to miss the evening session while driving to Lancaster to get Iolanthe. Had originally planned to get Io during the day but she wants to see the school play and tonight is the only time she can make it. 2nd plan was to dance first then get Io after 11pm, but Bev says no way.
Up late last night getting my outfit ready for the theme dance. This years theme is "Dancing Thru the Enchanted Garden Gate". What that means, nobody knows, but most people are going with flowers, butterflies, and fairies. I hope to be Oberon. I think I just like an excuse to dress up. Watched Midsummer Night's Dream earlier this week to get some ideas. Unfortunately, the Oberon in the movie wore pretty much nothing but some shorts and a leafy sash. That might work at Lambda Squares (a gay club) but probably not appropriate at WASCA. I expect to go with green face paint, a wreath of twigs and flowers with butterflies and small woodland creatures (teeny Beanie Babies) , shorts made from a leafy vine and suspenders from a chain of flowers. Almost all supplies from Micheal's. Under it all a green O suit - the pajama-like one from 30 years ago.
Getting all this tested out kept me from finishing my packing so I will leave work early to finish. So no time for a short walk or a few holes of disc golf.
Weight back down to 180 so I think I am still ahead of G+40.
Up late last night getting my outfit ready for the theme dance. This years theme is "Dancing Thru the Enchanted Garden Gate". What that means, nobody knows, but most people are going with flowers, butterflies, and fairies. I hope to be Oberon. I think I just like an excuse to dress up. Watched Midsummer Night's Dream earlier this week to get some ideas. Unfortunately, the Oberon in the movie wore pretty much nothing but some shorts and a leafy sash. That might work at Lambda Squares (a gay club) but probably not appropriate at WASCA. I expect to go with green face paint, a wreath of twigs and flowers with butterflies and small woodland creatures (teeny Beanie Babies) , shorts made from a leafy vine and suspenders from a chain of flowers. Almost all supplies from Micheal's. Under it all a green O suit - the pajama-like one from 30 years ago.
Getting all this tested out kept me from finishing my packing so I will leave work early to finish. So no time for a short walk or a few holes of disc golf.
Weight back down to 180 so I think I am still ahead of G+40.
Wednesday Mar 12, 2008 #
calisthenics (ups) 1:00 [4]
(injured)
20 pushup, 20 situp, 20 back. Seemed to have missed a few days. Busy working late at work, getting ready for this weekend, and doing financial stuff to be ready for house buying.
Monday Mar 10, 2008 #
Square dancing (rounds) 30:00 [1]
(injured) (rest day) shoes: Blair - Botany 500
At Rounds by George. 7:30-9:30. Calf sore but I can still dance without pain.
Sunday Mar 9, 2008 #
run warm up/down (warmup) 26:41 [1] 4.0 km (6:40 / km)
shoes: Addidas
2 loops at Fort Hunt before the race. Feeling good and warmed up, and the calf feels good.
run race (road) 45:10 [3] 10.0 km (4:31 / km)
(injured) shoes: Addidas
DCRRC Fort Hunt 10k. 10am. Last race of the winter series. Bill was there and while beating him by 39 seconds to take 3rd in M45 in the series is a long shot, I was ready to give it a try. Out easy at a comfortable pace. Bill passed me around 1/2 mile and I latched on behind him. Strategy is to let him do all the work early and either pass him when he slows or try and take him on the last lap. (5 laps of 2k). Mile in 6:45, a little faster pace than I wanted but not unreasonable. Just after the mile; however, the race was over. Left calf cramped up again and I lost the pace. Hung on for a bit in case it got better but it did not and I got slower and slower. Better to go slower and not injure it more than to pursue a race I had no chance of winning. Bill kept the pace to finish in 41:45 and I eventually limped in with 45:10.
Splits: 6:45, 7:02, 7:16, 7:16, 7:32, 8:00, (1:18)
Splits: 6:45, 7:02, 7:16, 7:16, 7:32, 8:00, (1:18)
Saturday Mar 8, 2008 #
Square dancing (hex, dbd) 40:00 [1]
shoes: Blair - Botany 500
At Capitol Squares 1:15-3:45.
Square dancing (plus, rounds) 35:00 [1]
shoes: Blair - Botany 500
At Belair Square Cats. 7:30-10pm.
Note
Thursdays non run has turned into an extended rest. Rained all day friday and no time today. Calf is still a little tight but feels ok.
Friday Mar 7, 2008 #
calisthenics (ups) 1:00 [4]
20 pushup, 20 situp, 20 back.
Thursday Mar 6, 2008 #
calisthenics (ups) 1:05 [4]
Supposed to have done these last night before bed, but fell asleep on the couch and did feel like waking up enough to do them. Did them this morning.
20 pushups, 20 situp, 20 back. Also 5 pull ups which I actually did March 4 while running at Burke Lake. Need my own pull up bar.
20 pushups, 20 situp, 20 back. Also 5 pull ups which I actually did March 4 while running at Burke Lake. Need my own pull up bar.
Note
Spent awhile deciding whether it was better to rest the calf or go and do a little speed work, finally deciding on the speed work. Started the drive to Burke Lake only to realize I had forgotten my running shoes. So I ended up resting anyway.
Square dancing (plus, rounds) 15:00 [1]
shoes: Toscana
At B&B. 8-9:30.
Wednesday Mar 5, 2008 #
run (road) 18:32 [1] 2.0 mi (9:16 / mi)
shoes: Saucony Grid Shadow
Had to visit the home office for performance review so stopped by Burke Lake on the way home. After such a 'highly productive use' of my work time I could not spend to much time at Burke and still accomplish much for the day so only went 2 miles. Plus my calf is still sore. Can't decide if I should rest it so it is in good shape for 10k race on Sunday, or I should do a little training this week for the race on Sunday.
Sunday is the last race in the DCRRC winter series and I am currently in a tight battle for 3rd in my age group. I have the full number of scoring races and Bill does not but he has a 1 point lead, a 2-1 lead in head to head wins (the first tie-breaker) and a 39 second lead in head to head time (2nd tie-breaker). Assuming he runs, I either have to beat him by 40 seconds, or two places in the age group, or he has to finish 6th or worse (unlikely since the worst either of us has finished is 4th)
Sunday is the last race in the DCRRC winter series and I am currently in a tight battle for 3rd in my age group. I have the full number of scoring races and Bill does not but he has a 1 point lead, a 2-1 lead in head to head wins (the first tie-breaker) and a 39 second lead in head to head time (2nd tie-breaker). Assuming he runs, I either have to beat him by 40 seconds, or two places in the age group, or he has to finish 6th or worse (unlikely since the worst either of us has finished is 4th)
disc golf (practice) 7:00 [1] 0.31 km (22:35 / km)
Always time for a few holes of disc golf however. 7 holes at Burke Lake. Problems with the release again. Shark 176g 3 over.
Tuesday Mar 4, 2008 #
run (road, trail) 21:40 [1] 2.1 mi (10:19 / mi)
slept:6.0 (rest day) shoes: Saucony Grid Shadow
Burke Lake. Calf still sore but a 70+ degree day so I had to get out for a little.
disc golf (practice) 12:00 [1] 0.7 km (17:09 / km)
shoes: Saucony Grid Shadow
First 12 holes at Burke Lake. 176g Shark Even par
Square dancing (dbd, rounds) 35:00 [1]
shoes: Dockers Gordon
At Dixie Stars. 8-10pm.
Monday Mar 3, 2008 #
calisthenics (ups) 1:00 [4]
(rest day)
20 pushup, 20 situp, 20 back extensions. Increased the pushups from 15 to 20 but not ready for more situps.
Sunday Mar 2, 2008 #
Event: QOC Bowie
run race (trail, road) 52:04 [4] 12.0 km (4:20 / km)
shoes: Saucony ? (racing)
DCRRC: Burke Lake 12k. 10am. Usually run well at this race and while this year was not as good as others, I did not fall apart completely. Out easy and felt good at 1 1/2 miles but then left calf started to hurt. Got a knot like it had gotten a cramp. Did not get better, so I did not have the extra push that carries me through the 2nd half. Slowed and lost places instead of moving up like I usually do. Mile splits from the trail markers. (3:38), 6:55, 6:50, 7:07, (55) [25:27 at 6k], (53), 7:11, 7:10, 7:27, (3:57).
A lot better than the 12k on Feb 9. Looked at results from previous years and this was on slow side. 51:10 (07), 52:22 (06), 49:37 (05), 49:50 (04), 48:17 (03), 47:27 (02), 47:44 (01), 51:59 (00)
A lot better than the 12k on Feb 9. Looked at results from previous years and this was on slow side. 51:10 (07), 52:22 (06), 49:37 (05), 49:50 (04), 48:17 (03), 47:27 (02), 47:44 (01), 51:59 (00)
run warm up/down (road) 14:46 [1] 1.26 mi (11:46 / mi)
shoes: Saucony ? (racing)
Warm up before the race. Trying to decide what the temperature will be and what I should wear. On the roads and around the parking lot. Sun was out and warming up so I went with shorts, long sleeves, gloves and ear warmer. 35F at race time, 39 when over.
orienteering (red) 1:43:53 [3] 7.05 km (14:44 / km)
spiked:19/26c shoes: Integrator06 studs
QOC: FranUhler Area. 1:15pm. Left straight from the race to Bowie for orienteering. Wondering if it is a good idea. Calf was still hurting and stiffened up even more on the drive over. Thought about dropping down to green, but when I do that then I just get beaten by green runners instead of red runners. Started at a shuffle with the calf hurting. It loosened up somewhat but I was so tired I never got much faster than a shuffle. Mostly clean except for 4 when I was in the right place but could not tell what I had circled on the map, 22 when I cut in to early, missed the dry route and had to wade, 25 just could not find it easily and 26 when I totally screwed up in the green and trails and had to run up and down some trails to relocate. Some of the middle sections with Julie K, she kept running away but I kept catching up at the controls. A few near the end with Nadim before he also ran away just before I got lost going to 26.
My slow shuffle time was almost twice Jon Torrance's winning time.
My slow shuffle time was almost twice Jon Torrance's winning time.
run warm up/down (trail) 16:00 [1] 1.6 km (10:00 / km)
shoes: Integrator06 studs
From the parking to the start and finish back to parking. Walked most of the way there with Keg, jogged most of the way back since I had places to go.
Square dancing (ms, plus, rounds) 40:00 [1]
shoes: Blair - Botany 500
ARTS (Association of Round, Traditional, & Square) dance. Lincolnia. 4:30-7:30. I was a little late by the time I had been home and showered arriving around 4:45. Tired and calf was still hurting but it stretched out during the dance and I felt better at the end than at the beginning.
Saturday Mar 1, 2008 #
run (road, trail) 17:56 [1] 2.1 mi (8:32 / mi)
shoes: Avia
Left my cell phone at work yesterday so while I was picking it up, popped over to Burke Lake for a short run to loosen up for tomorrow. Probably could have picked up the phone tomorrow since the race is at Burke Lake as well.
disc golf (practice) 13:00 [1] 0.58 km (22:25 / km)
The real reason I ran at Burke Lake. It was windy so I switched back to the 176g Shark. First 6 holes twice at even par each time, potential for better but missed several makable putts. Then the first hole again trying a tomahawk drive instead of the usual backhand. Another par but looks like a good option since I seem to hit trees over 1/2 the time on 1.
calisthenics (ups) 1:00 [4]
15 pushup, 20 situp, 20 back extensions, 5 pullup. Pullups were done on the exercise trail at Burke Lake earlier in the day, others in the evening. Need to do the pullups more regularly. They were hard. Could have done some more but not many. PR for pullups is 23 but when I was 30 years younger and 30lbs lighter.