Training Log Archive: TimGood

At Glen Echo 7:30-11:30pm. Contra is a bit more stenuous than normal square dancing but less mental challange. No air conditioning so worked up quite a sweat. Still entered as 1/3 time of actual dance time.
Until my rib gets better, dancing may be the only exercise I get. Broken rib 2-6 weeks, no strenuous activity. Since I am defining strenuous as anything that hurts and deep breathing hurts, not much real exercise for awhile.

Warmup before workout. From track to nearby park with bathrooms and back since those at school were closed.

DCRRC Wed track workout. Washington and Lee HS. 7:15pm. 2 repeats of 800 (400m rest) ,400 (200), 200 (30s), 1000 with 4 minutes jog between the ladders. Pace was supposed to be 10k, 5k, sprint, 10k but I paid no attention since I knew I would not be running that fast. Ribs still hurt to run, probably should not have come but I thought today was going to be a tempo run and I could just ease off the pace. Splits 3:27.0, 1:40.6, 39.2, 4:18.2, 3:21.6, 1:35.3, 38.6, 4:38.4.
Afterwards they hurt even more.

2:20pm. On the lake at Sargent Center. Ribs had been hurting when sitting up/down or rolling last night but did not bother me now. Will not be here for the canoe-O tomorrow but did see two of the control ribbons already hung.

3:30pm. Lake at Sargent Center.

UNO: USOF Night-O champs Sargent Center NH. 10:16pm This was the reason I came to the NH. Rained in evening so woods were wet and humid. Went to warm up and ribs hurt with every step, plus my light did not turn on. Should have heeded the omens and got in my car and driven home. Instead I stayed and ran the night-O anyway.
Checked the battery connection and my light worked again. Ribs hurt when running hard but in the dark I was not moving that fast anyway. Messed up 2,3,4 but then settled down and was doing ok. Something still wrong with the battery connection as my light would occasionly go off when jumping down or landing hard. Anti-fog on my glasses was overwhelmed by control 6 and I had to wipe them every few minutes on the dry paper towels I was carrying in a plastic bag with my battery. Totally messed up 8 and 9 with no explaination why. Knew I was right by the controls but could not find them even with several attacks. Eventually did but no confidence or speed over the rest of the course. Battery connection got steadily worse, with constant flickering and a dimmed light unless I squeezed the battery holder. Thus ends my streak of night-O victories (actually it ended last year when I was beaten in a local event in the rain). Not only did I fail to place, but I was not that far out of last.
After the race came one more test. I still had to drive home. On the road around 2am.
Splits are posted.

Red - Splits

On roads. Warmup before run 2:55, after run 5:22. Had planned to warmup on the way to the start also but got about 10m up the ski slope and decided walking was a better idea.
Post race run was because I found I still had my punch card while changing to swim and had to return to finish to hand it in.

UNO Boulder Dash Day 2: Storrs Pond NH. Much better than yesterday on a much easier course. Should have run faster but I was pretty wasted from yesterday.

In the lake after the race. Felt pretty good except when I slipped when climbing onto the platform and banged my ribs. Did not bother me then but got sore later.
Also spent 5 1/2 hours doing the auto-O between Hanover and Sargent Center.

Red Day 2 - Splits