Training Log Archive: TimGoodIn the 31 days ending Aug 31, 2008:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||
| 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 | Su | ||||||||||||||||||||||||||||||||||||
Sunday Aug 31, 2008 #
run (road) 19:19 [1] 1.93 mi (10:01 / mi)
(sick) shoes: Avia
Feeling worse today, but the run helped again. Shorter today since I started later so it was hotter. Out and back along the road from the hotel.
Square dancing (rounds, plus) 1:00:00 [1]
(sick) shoes: Blair - Botany 500
SSDUSA Nashville: Less dancing today since I felt pretty bad. Tried a Slow Twostep teach but the time slot was not big enough so it was too rushed for us to get much out of it. Did a nice hour of Jive, some squares, then some napping and dinner. I only lasted 1/2 hour in the evening session when the dance hall was too hot and stuffy. Off to bed early.
Saturday Aug 30, 2008 #
run (road) 29:36 [1] 2.96 mi (10:00 / mi)
(sick) shoes: Avia
Stuffy head started Thursday and got worse all day yesterday. Full sinus headache and cold today. Short run in the morning to try and clear my sinuses. From the Millinium Maxwell Hotel ran toward what appeared to be the river. Turned around at the entrance to Tennessee Titans training facility. Must be a year for cicadas in Nashville since the trees were abuzz. The run and the steamy shower afterwards helped my head a lot. The drugs probably helped as well. Not measured but it was a very slow pace.
Square dancing (rounds, plus) 1:30:00 [1]
(sick) shoes: Blair - Botany 500
SSDUSA Nashville: Mostly rounds and some squares in the evening. Round dance teaches were mostly either too easy or too hard. Very little that was at our level. Plus I was not feeling all that great. Stayed for a bit of the after party with a live band and open dancing. First time Bev and I have done dancing together other than Squares, Rounds, or Lines.
Friday Aug 29, 2008 #
calisthenics (ups) 50 [2]
25 pushups, 25 situps. May be the only non dancing exercise I get while in Nashville.
Square dancing (rounds) 1:00:00 [1]
shoes: Blair - Botany 500
SSDUSA Nashville TN: A bunch of round dance teaches in the afternoon. We missed all the evening dancing when we went to the Grand Old Opry instead.
Thursday Aug 28, 2008 #
Square dancing (plus, rounds) 30:00 [1]
shoes: Blair - Botany 500
Up early to drive to BWI with Bev and then fly to Nashville. Single Square Dance USA convention trail end dance. 7:30-10pm.
Wednesday Aug 27, 2008 #
Note
Taking Iolanthe back to school in PA, then off to Nashville for Single Square Dancer Festival.
Tuesday Aug 26, 2008 #
run (road) 19:26 [1] 2.16 mi (9:00 / mi)
shoes: Avia
Run from work to Enterprise car rental. About 2 1/2 miles. Need a car for tomorrow to take Io back to school. Nice big minivan so I won't have to stuff everything in like I do with my saturn.
Square dancing 22:00 [1]
shoes: Avia
At Capitol Squares practice 6:30-8pm.
walk 28:00 [1] 1.6 mi (17:30 / mi)
shoes: Avia
Walked to work.
Monday Aug 25, 2008 #
bike 42:00 [3]
shoes: other
7.6 miles 5:31 per mile. Milage left out so it does not inflate my run miles.
Took the car in for service and brought my bike along this time. Biked from Saturn dealer in Fairfax to work in Burke.
Very hard at first, must be out of shape. Thighs were burning and I had trouble on all the uphills. Even in low gear and out of the saddle I could barely move up the hills. After 3 miles of mostly uphill I found that the tire had shifted and was rubbing on the stays. I had checked that it was not flat and the brakes were not rubbing but not that. Rest of the ride was much better.
Took the car in for service and brought my bike along this time. Biked from Saturn dealer in Fairfax to work in Burke.
Very hard at first, must be out of shape. Thighs were burning and I had trouble on all the uphills. Even in low gear and out of the saddle I could barely move up the hills. After 3 miles of mostly uphill I found that the tire had shifted and was rubbing on the stays. I had checked that it was not flat and the brakes were not rubbing but not that. Rest of the ride was much better.
walk 56:00 [1] 3.2 mi (17:30 / mi)
shoes: Saucony Grid Shadow
Ordered a new bed on saturday and scheduled delivery on monday forgetting that I planned to take the car in and would not be able to drive home. Did not feel like changing into the bike clothes so just walked home and back.
bike 10:39 [1] 1.6 mi (6:39 / mi)
shoes: other
No need to bike back to the Saturn dealer to pick up the car. The news was not good. Has always used a lot of oil but recently has been sending out more frequent smoke signals. End result, won't pass emission inspection, no matter what is done. New car or new engine. Just what I wanted to hear after buying a house and Iolanthe starting college. Went with the new engine figuring it should last well past when Io graduates and then I can buy the super fuel efficient car they will be producing by then.
Sunday Aug 24, 2008 #
swim 15:00 [1]
At wave point at Kings Dominion.
Saturday Aug 23, 2008 #
other (mowing) 15:00 [1]
Cut the front grass. No raking.
Friday Aug 22, 2008 #
run (road, trail) 21:14 [1] 2.1 mi (10:07 / mi)
shoes: Saucony Grid Shadow
Had planned to get a longish run in by taking the car in for servicing and running to work. Got dressed to run but too busy at the dealer so will have to take in on Monday. Went over to Burke Lake instead. Probably a good thing I did not try and run to work. Felt tired and slow and only did the short run to the pullup bar and back.
calisthenics (ups) 6 [3]
6 pullups while on the run. Down 1 from the 7 I had been doing but then I haven't actually been doing them much recently.
disc golf 6:00 [1] 0.31 km (19:21 / km)
shoes: Saucony Grid Shadow
Holes 7-12 at Burke Lake. Much better than last week. 2 under even after a bogey on #7.
Thursday Aug 21, 2008 #
Square dancing (rounds, plus) 35:00 [1]
shoes: Blair - Botany 500
At B & B 7:30- 9:30 pm.
Wednesday Aug 20, 2008 #
Square dancing (basic) 30:00 [1]
shoes: Blair - Botany 500
At Boomerangs. 7:30-9:30pm.
Sunday Aug 17, 2008 #
other (mowing) 30:00 [1]
Cut the back yard. Also raked the wooded section to get up all the sticks. Seems that more stuff falls from the trees into the grass than into the woods.
Saturday Aug 16, 2008 #
run (road) 1:07:00 [2] 8.0 mi (8:22 / mi)
shoes: Avia
Discovering new routes from the house. 4pm. Out to Burke Lake Road, then left on Burke Road hoping to come out on Old Keene Mill eventually. Burke curved the wrong way and did not make it to Old Keene Mill but when it hit Rolling Rd, I knew where I was and was able to get back home. Out 20 minutes more than I intended. Watch still not fixed so time is from the clock at home. Distance not measured. Just a guess until I do.
walk (road) 10:00 [1] 0.5 mi (20:00 / mi)
shoes: Avia
Around the lake at Kingstown with Bev and Io.
Thursday Aug 14, 2008 #
run (trail, road) 42:00 [1] 4.5 mi (9:20 / mi)
slept:4.0 shoes: Avia
At Burke Lake. Noonish. Watch died so time is only approximate from the cell phone.
Not getting enough sleep. Stayed up late again watching the Olympics then later to get some work done. Ideally I would like to have a test plan document done for work this week and I am only about 1/2 done. Don't think it will be finished but would like to have as much done as possible.
Not getting enough sleep. Stayed up late again watching the Olympics then later to get some work done. Ideally I would like to have a test plan document done for work this week and I am only about 1/2 done. Don't think it will be finished but would like to have as much done as possible.
disc golf 6:00 [1] 0.35 mi (17:09 / mi)
shoes: Avia
6 holes at Burke Lake but did 7-12 instead of the usual 1-6. Do not know the par off hand but sure I was over it. These holes are longer and require more distance off the tee which I was not getting today. Also putted poorly.
Square dancing (plus, rounds) 15:00 [1]
shoes: Blair - Botany 500
At B&B 8:30-9:30. Not feeling that great with a headache so thought about not going but it was Georges last day so rested a bit then went late. Forgot it was also ice cream night and got there to late to get any.
Not feeling any better when I went home so most of the work I planned to do while staying up late was left undone. More Olympic Gymnastics and only an hour or two of work. Still up pretty late.
Not feeling any better when I went home so most of the work I planned to do while staying up late was left undone. More Olympic Gymnastics and only an hour or two of work. Still up pretty late.
Wednesday Aug 13, 2008 #
Square dancing (basic) 30:00 [1]
shoes: Blair - Botany 500
At Boomerangs. 7:30-9:30pm. Only 3 weeks left in the Basic class.
Monday Aug 11, 2008 #
Square dancing (rounds) 30:00 [1]
shoes: Blair - Botany 500
At Rounds By George. This was the last day for George who is moving to Richmond. Wonder if the name will change to "Rounds by Ken".
Sunday Aug 10, 2008 #
run race (cross country) 21:45 [4] 3.0 mi (7:15 / mi)
shoes: Olway - studs
DCRRC 3mi XC Landon School. 5pm. Planned to get there early and get a nice warm up but wasted enough time that I only had 10 minutes to change and register. Did not feel sharp and faded during the race. No splits so I cannot tell how much but the people I was with last week finished ahead of me. This was the 6 of 7 races in the summer series (an 8th race was canceled due to heavy rains and lightning). I think I am currently in 3rd but they have not posted standings for the last two races yet. Cannot move up but may drop to 4th. Last race is next week at Burke Lake. I love the spring race at Burke but have had problems in the August one. Signed up to work instead of racing since you must have a volunteer credit in order to place in the summer series.
run (cross country) 8:29 [1] 0.75 mi (11:19 / mi)
shoes: Olway - studs
Cool down after the race. Jogged the loop of the around the fields that we do twice in the race. About 3/4 mile. Afterwards was the DCRRC picnic so I stayed and ate to many hamburgers and hot dogs.
Saturday Aug 9, 2008 #
other (mowing) 30:00 [1]
Cut the front yard. No raking today. Was going to run but have a race tomorrow and ended up watching the Olympics instead.
Thursday Aug 7, 2008 #
run (trail, road) 38:51 [1] 4.5 mi (8:38 / mi)
shoes: Saucony Grid Shadow
Burke Lake 3pm. Usual route. Calves are tight from race Tuesday but felt better as I warmed up. (5:06), 9:16, 8:43, 8:02, (7:44)
disc golf 6:00 [1] 0.29 km (20:41 / km)
shoes: Saucony Grid Shadow
6 holes to cool down after the run. 176g Shark Took a towel today to avoid the slippery grip so had no excuse for the poor releases on the first 3 holes. Concentrated on the release and finished well. 1 under.
Tuesday Aug 5, 2008 #
calisthenics (ups) 1:36 [4]
While reading the web about mosquitoes yesterday came across a link to an online presidents fitness test. Included some pushups and weird 1/2 sit ups so I did some this morning. I estimated 30 of each yesterday and rated 80% for pushups and 30% for situps. Had a 90% for conservative 10:00 estimate for 1.5 mile run.
Not sure I am doing the 1/2 sit ups correctly, could only do 32 in a minute which is about what I could do of normal sit ups. Need to get back to regular ups workouts, could only manage 32 push ups as well. Now I am up to 35% and 80%. Also added the flexibility test which I knew I will do poorly on. Need to check the instructions on that one again and definitely should stretch first. Scored a 10% on the sit and reach.
32 situps, 32 push ups, 32 back.
Not sure I am doing the 1/2 sit ups correctly, could only do 32 in a minute which is about what I could do of normal sit ups. Need to get back to regular ups workouts, could only manage 32 push ups as well. Now I am up to 35% and 80%. Also added the flexibility test which I knew I will do poorly on. Need to check the instructions on that one again and definitely should stretch first. Scored a 10% on the sit and reach.
32 situps, 32 push ups, 32 back.
run race (road) 20:42 [4] 5.0 km (4:08 / km)
shoes: Saucony ? (racing)
DCRRC Bluemont 5k. Bluemont Park VA, 7pm. Out and back on W&OD bike trail. Temps were a bit lower today but humidity was way up to compensate but it did not rain and flood the course like it has the last two races here. Started back in the pack so out a bit slower than usual which probably was why I ran a more even race. Bill did not pass me early and then pull away, he started in front of me, I closed the gap early and then he pulled away as usual. Finally beat Jay Wind who has finished just in front of me in 3 of the 4 summer races this year. (4th was a handicap start). Mile splits 6:43, 6:41, 6:40, (39). 1k splits 4:13, 4:07, 4:12, 4:08, 4:02
I supposedly ran 20:37 in the 5k at Bluemont June 16 but I think that course was a little short. This was a much better race.
I supposedly ran 20:37 in the 5k at Bluemont June 16 but I think that course was a little short. This was a much better race.
run warm up/down (road) 4:41 [1] 0.49 mi (9:33 / mi)
shoes: Saucony ? (racing)
Warm up before the race. Parking lot was full so parked at the elementary school near Wilson Blvd where the race used to start. Jog from there to registration.
Had hoped for some disc golf afterward on the Bluemont course but Io was not up for it and it was starting to get dark.
Had hoped for some disc golf afterward on the Bluemont course but Io was not up for it and it was starting to get dark.
Monday Aug 4, 2008 #
Square dancing (rounds) 30:00 [1]
shoes: Blair - Botany 500
Planned to run but never made it out. Miss those carefree days of work when I had time to accomplish what needed to be done instead of one impossible deadline after another.
Round dancing at Rounds by George. 7:30-9:30. Only one more week before George moves to Richmond.
Round dancing at Rounds by George. 7:30-9:30. Only one more week before George moves to Richmond.
Sunday Aug 3, 2008 #
other (mowing) 30:00 [1]
Todays plan called for returning the push mower to my mother and cutting the grass and doing some trimming while I was there. Spent the cool morning hours at home sanding and staining a section of the fence in the back yard. Took a lot longer than anticipated but then I take my sanding and preparation seriously. At this rate of 1 section of fence every weekend, I may be done by next summer, but that does not include the deck which also needs refinishing. Hopefully I will get more efficient as I do more. Also put in some fake stone (plastic) edging along one of the flower beds. Only had 12 feet but it looks ok so I think I will get enough for the other sides of the house. Wonder if I should use real stones, but I got a few granite blocks to match the existing ones and they are heavy to move and expensive to buy.
Anyway, eventually I made it out to my mothers and cut her grass and did some hacking in the jungle that the back yard has become. Iolanthe went with me supposedly to help but seems her most useful task it to attract mosquitoes. She got 20 bites and killed 6. I got no bites and was not bothered. Wonder if there is a blue sticky hat type solution for mosquitoes like there is for FDFs.
After that off to Walmart to continue back to school shopping started yesterday. This weekend is VA tax holiday so except for the crowds, a good time to shop.
Anyway, eventually I made it out to my mothers and cut her grass and did some hacking in the jungle that the back yard has become. Iolanthe went with me supposedly to help but seems her most useful task it to attract mosquitoes. She got 20 bites and killed 6. I got no bites and was not bothered. Wonder if there is a blue sticky hat type solution for mosquitoes like there is for FDFs.
After that off to Walmart to continue back to school shopping started yesterday. This weekend is VA tax holiday so except for the crowds, a good time to shop.
Saturday Aug 2, 2008 #
other (mowing) 30:00 [1]
Another exciting morning of yard work. Continued my task of removing an unwanted weed from the front lawn by pulling them up 1 at a time. Only the section between the sidewalk and the street has them but they have taken over. Then cut the back yard. Raked it first to get the grass to mostly stand up, cut it, then raked it again in a different direction and recut in a different direction. About 3 hours total time before it got to hot to keep working.